Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row (22-24 spm)
10 PVC pass throughs
10 PVC good mornings
300m row (25-27 spm)
worlds greatest stretch (each side)
10 perfect air squats
200m row (28-30 spm)
10 empty barbell deadlifts
10 wall balls
Push-ups (3 sets of max push-ups)
-Establish max set for upcoming push-up progression
-Rest as needed between sets
-Scale to barbell on rig, OR add plate to back for weighted push-ups (if you can do 25+)
**Log biggest set**
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups